Nutrition for Plums
Calories, Protein, Vitamins and More
Plums Nutrition Summary
One plum (66 grams or 2.33 oz) contains 30 calories and 0.5 grams of protein. Plums consists of 87% water, 11% carbohydrates, and less than 1% of protein or fat.Plums are a source of potassium.
In one plum:
- Calories: 30
- Protein: 0.5 g
- Sugar: 6.5 g
- Dietary fiber: 0.9 g
- Fat: 0.2 g
See the Plums Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Plums, raw.
Calories in Plums
Plums have 30 calories per plum or 45 calories for every 100 grams. Most of its calories are from carbohydrates.89% of calories in plums are from carbohydrates, 6% of calories are from protein and 5% of calories are from fat.
Calories from Carbs
The majority, or 89% of the calories in plums are from carbohydrates.
The carbs in plums are mostly in the form of dietary fiber and sugar (12% and 88%). 1 plum has 4% of daily values or 0.9 grams of dietary fiber.
- Dietary fiber: 0.9 g
- Sugar: 6.5 g
Calories from Fat
A small portion, or 5% the calories in Plums are from fat. Plums are very low in total fat, with 0.2 grams per plum. Most of the fat in plums are healthier unsaturated fats.
Plums are cholesterol free and trans-fat free.
Plums are cholesterol free and trans-fat free.
- Total fat: 0.2 g
- Monounsaturated fat: 0.1 g
Calories Similar to Plums
Some other fruits or fruit juices with similar calories to plums by weight:- Apple Juice: same
- Orange: same
- Cranberry: same
- Apple Cider: same
Protein in Plums
A single plum contains 0.5 grams of protein. Plums are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.- Protein: 0.46 g
Protein Similar to Plums
Some other fruits or fruit juices with similar amounts of protein to plums by weight:- Lime: same
- Orange: same
- Grapes: same
- Strawberries: same
Vitamins and Minerals in Plums
Plums are a source of potassium. It also contains significant amounts of Vitamin C.Vitamins in plums (1 fruit):
- Vitamin a: 11.2 ug
- Niacin: 0.3 mg
- Vitamin c: 6.3 mg
- Vitamin e: 0.2 mg
- Folate: 3.3 ug
- Vitamin k: 4.2 ug
- Calcium: 4 mg
- Potassium: 103.6 mg
- Iron: 0.1 mg
- Magnesium: 4.6 mg
- Zinc: 0.1 mg
- Phosphorus: 10.6 mg
- Copper: < 0.1 mg
- Manganese: < 0.1 mg
- Choline: 1.3 mg
Flavonoids and Carotenoids in Plums [3]
Plums contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids quercetin. In one plum of plums:
- beta-carotene: 125 ug
- lutein + zeaxanthin: 48 ug
- Quercetin: 0.59 mg
Plums Nutrition Chart
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